MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Double Unders
1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row
CONDITIONING
“THE GHOST”
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
Rest 1:00 between rounds.
Target: 80-100 calories; 60-90 burpees; 300+ double-unders.
MOBILITY & WARM UP
AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders
SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Toes to Bar – Rowing
Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor
Set 2
15-18 Strokes per minute pace, notice your /500m.
Set 3
18-20 Strokes per minute pace, notice your /500m.
Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.
CONDITIONING
“COMMENT YOUR TIME“
4 ROUNDS FOR TIME
21 Toes to Bar
500 mt Row
21 Handstand Push Ups
Accessory Work
Accumulate
2:00 L-Sit Hold
50 V-ups
MOBILITY & WARM UP
800 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Sit Up
7 Wall Squat
7 Russian Baby maker
7 Walkout
SKILLS & SPECIFIC WARM UP
Handstand Push Up/Handstand Walk – Double Unders
CONDITIONING
“OPEN 21.1”*
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
WORKOUT 21.1 – FOUNDATIONS
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
*compare to 04.09.22
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Kipping – Toes To Bar – Running Warm up
CONDITIONING
“STEP BY STEP”
4 Rounds For Time in a 18′ time cap
400 mt Run
30 Step Ups #60/50
15 Toes To Bar
COOL DOWN
Bring sally Up Push Up Test
MOBILITY & WARM UP
4 Sets:
5 Lateral Lunges (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
SKILLS & SPECIFIC WARM UP
GHD Sit Ups – Squat Therapy
Then:
E2MOM
5 Back Squat @ 7.5/10 RPE
4 Back Squat @ 8/10 RPE
4 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
3 Back Squat @ 9.5/10 RPE
Then:
1 Sets
1:00 Bike (moderate)
15 Abmat Sit Up
rest 2 min
1 set (at workout pace):
5 Cal Bike Erg
5 GHD sit-ups
CONDITIONING
“ASTEROIDS”
For time:
50-40-30-20-10
Bike Erg Calories*
GHD sit-ups**
*Ladies Calories: 40-32-24-16-8
**Scaled to AB-Mat Sit Up
BEGINNER
30-25-20-15-10
Bike Erg Calories
Sit Ups
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Scap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Kipping – Pull Ups
In a 10 min cap Time practice on Double Unders/Cross Over
1 Rounds Not For Time
20 Double Unders
10 Step Ups #60/50
5 Pull Ups
CONDITIONING
“WATCH OUT FOR THE WHIP”
3 Rounds For Time in a 12′ cap time
60 Double Unders
30 Box Step Ups #60/50
15 Pull Ups
MOBILITY & WARM UP
AMRAP 10′
100m Jog
10 Cal Row/Assault Bike
5 inchworms
10 hanging scap retractions
5 Air Squats
SKILLS & SPECIFIC WARM UP
Pull Ups – Air Squats
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats
CONDITIONING
“BUT IS IT A MURPH?”
5 Rounds For Time
200 meter Run
30 Cyclist Squats
20 Push-Ups
10 Strict Pull Ups
200 meter Run
Rest 2′ between sets
If you have a west, wear it.
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
GHD Sit Ups – Running Warm up
CONDITIONING
“TRY NOT TO SWEAT”
3 Rounds For Time in a 18′ time cap
200 mt Run
100 Walking Lunges
30 GHD Sit Ups/50 AB-Mat Sit Ups
COOL DOWN
Bring sally Up Push Up Test
MOBILITY & WARM UP
4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up
SKILLS & SPECIFIC WARM UP
Work 10 minutes on Double Unders
1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row
12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest
CONDITIONING
“BORDERLINE”
3 Rounds For Time
75 Double Unders
50 Cal Rowing
25 Burpees Over The Row
MOBILITY & WARM UP
Set 1
AMRAP 3′:
10 Alternating Hamstring Scoop Stretch
10 Scap Retraction
10 Alternating Samson Stretch
10 Kip Swing
Rest 1:00
Set 2
AMRAP 3′:
30 Jumping Jack
10 Leg Swings (across body) / Leg
30 Cross Country
10 Leg Swings (forwards & back) / Le
Rest 1:00
Set 3
AMRAP 3′:
40m Side shuffle (change direction every 20m)
10 Cap Retraction in Plank
40m Side shuffle (change direction every 10m)
10 Alternating Cossack Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Up
EMOM 10′
5 Supinated Strict Pull Ups 30X0
Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row
Then:
2X :30 Row, 2000 mt Pace rest :30
2x :30 Row, 1000 mt Pace rest :45
3x Sprint Start Attempts, on 125 mt :10 rest between each
1x :45 Moderate Rowing Pace
CONDITIONING
“NICOLE ON THE RIVER”
AMRAP 20
500 mt Row
then complete as many Pull-Ups as possible in a single set
Score is Pull Up
